Benching

I currently Bench 3 times a week Monday, Thursday, Saturday and also work tri's after i bench.
On Monday I bench flat, incline, decline, dumbell fly, closegrip, behind the head raises then skull crushers. With bench i do the 5,3,1 workout.
On Thursday i do band bench 8x3 change my grip after each set wide, normal, then close then repeat. The I reverse band bench 8x3 doing same grips then repeating. Then do dumbell flat, incline, decline, then behind head raises then skull crushers.
Saturday I do the same as monday.
My question is am i benching to much in a week and also am i benching to much in a day. Also is there anything anyone would suggest tht i change.

lmao if you're not gettin stronger, I can safely tell ya it's cause your workout is complete CRAP (no offense). The very MOST you should bench is twice a week, with at least 4-5 days in between assuming you are eating during your rest days/taking your glutamine for recover/protein, etc. You don't get stronger by working out more, ESPECIALLY working out the same muscle group EOD. You make your gains on your rest days, not in the gym.

I was a big noob like you, benchin either ED or EOD, and I thought I felt strong and looked bigger. Well, after I changed up and forced myself to bench every monday (1 week of rest), over a one and 1/2 year time span, I saw my bench go from 135 4rpm to 275 7rpm and increasing. Try doing Monday/Thursday chest and tris. The volume of your training is fine. People vary in results from low to high volume, but the common thing between all of them is the amount of rest out of the gym. If you can be discipline, try doing a full week of rest before attempting bench again and I guarantee you will see results in a months time, 2 months, and so forth

umm yes ur doing way to much.. wendlers 5/3/1 is made so you bench 1 time a week. the 8 x 3 is suppose to be done at 65% (raw max) thats a dynamic effort day with that u would need a max effort day.. this is the westside barbell method of lifting...also are you Powerlifting or bodybuilding, if your body building incline decline etc all in one workout is good if ur doing PL you need to adjust your routine big time.

I am just looking to get stronger for football. Any suggestion on what i should be doing for benching to get stronger. Should I even be doing decline bench and dumbel bench and dumbell incline. Or should i just be doing bench and incline bench

I am just looking to get stronger for football. Any suggestion on what i should be doing for benching to get stronger. Should I even be doing decline bench and dumbel bench and dumbell incline. Or should i just be doing bench and incline bench

Bench, incline bench, flys and weighted dips. Only once a week. And stonger for football, start doing squats, deads and hang cleans/clean and press..

Thanks alot. Would it be ok to do a bench variation on thursday such as board bench or speed benching. Also on saturday would it be ok to do some dumbell work such as just dumbel bench and incline dumbell or would that stil be overworking.

Went form not being able to hit 100's to hitting 110s for 5 reps in a short amount of time.. Went back on bench and it had dropped about 20-30lbs.. I felt stupid...

That'a great though on the DB.. I only know a handful of guys that go over 80's besides the J-Monkeys.

And the reg bench seems to be something you either keep up or can loose fast. Maybe your body became accustomed to the isolated movements of each arm and adapted to that, loosing it's ability to perform flat bench.. IDK

DB= easier on my battered rotator cuffs.. In less than 2 years time I went from a 90 lb bench for 3 reps to 285lb bench for 3 reps. Gained 50lbs with no fat increase.. My joints and tendons said WTF.. And that was all on a poor diet due to food restrictions..

I injured my shoulders bad after an M-Drol cycle increased my bench 45-55 lbs in just over 3 weeks. My joints couldn't keep up with the muscles and my shoulders just crapped out one day and both my clavicles had pooped out of my collar bone and looked like they were going to poke through the skin. Worst pain of my life. Next to dislocating my spine.

Thanks alot once again. Cause this week i just hit a wall with benching i can usualy do 225 for atleast 5-6 times and i was having a hard time getting 205 for 5. So il switch up my workout and hopefuly break through that wall

Thanks alot once again. Cause this week i just hit a wall with benching i can usualy do 225 for atleast 5-6 times and i was having a hard time getting 205 for 5. So il switch up my workout and hopefuly break through that wall

Definitely, try something new for a week or two. But don't be too worried about the reduction. Unless it becomes a constant issue.

My max can go down +/- 50 lbs from one bench wo to the next. A lot of it has to do with your rest, nutrition. If I don't give it enough time after a heavy bench day, my max is for Sh*t next time.

Yea i was getting realy worried today after i strugld gettin up 205 on the 5th. I figure monday il do the 5,3,1 workout then thursday il just do a light deloading then saturday a little bit of dumbell. Hopefully that works.

Yea i was getting realy worried today after i strugld gettin up 205 on the 5th. I figure monday il do the 5,3,1 workout then thursday il just do a light deloading then saturday a little bit of dumbell. Hopefully that works.

I might take the advice of some of the guys earlier in the thread... 3x a week is too much for most people. You may be an exception, but I know if I go heavy 1xWeek the other chest day is lightweight, just to keep the muscle fibers primed. If I take too much time off I loose the tight appearance in my muscles.

I injured my shoulders bad after an M-Drol cycle increased my bench 45-55 lbs in just over 3 weeks. My joints couldn't keep up with the muscles and my shoulders just crapped out one day and both my clavicles had pooped out of my collar bone and looked like they were going to poke through the skin. Worst pain of my life. Next to dislocating my spine.

All natural until now.. Was a 115lb small framed ecto.. Thought I was hopeless... I learned rather quick how to train properly. I could of/could still gain faster if my schooling and the army would allow me to set up my diet better. Over the summer, im gonna makes some leaps in gains being able to diet how I want to..